Comprehensive 3-Month Longevity Biohacking Plan

This plan is designed for an experienced biohacker seeking to optimize longevity, physical performance, and cognitive function through evidence-based, cutting-edge strategies. It integrates advanced nutrition, supplementation, exercise, stress management, and technology. Disclaimer: This is not medical advice. Consult a healthcare professional before starting, especially for supplements or intense protocols, as individual responses vary. Monitor for side effects and adjust based on biomarkers.

The plan is structured in 3 monthly phases, each building on the last. Focus on progressive overload in training, dietary adaptation, and biofeedback integration. Track key metrics (e.g., body composition, HRV, cognitive tests) via wearables like Oura Ring, Whoop Band, or Garmin devices. Use apps like Levels Health for glucose monitoring or HeartMath for HRV.

Phase 1: Foundation Building (Months 1-2) – Optimize Basics and Introduce Protocols

Nutrition: Ketogenic Adaptation with Intermittent Fasting

• Dietary Protocol: Adopt a targeted ketogenic diet (TKD) to enhance ketone utilization for mitochondrial efficiency and autophagy. Aim for 70-80% fat, 15-20% protein, 5-10% carbs (focus on fiber-rich veggies). Incorporate keto variations like carnivore keto (weeks 1-2 for gut reset) and then cyclical keto (higher carbs on training days). Total daily calories: 1,800-2,200 for men, 1,500-1,800 for women, based on lean body mass.
• Fasting Regimen: Start with 16:8 intermittent fasting (16 hours fasting, 8-hour eating window) to promote autophagy and insulin sensitivity. Advance to 18:6 by end of month 1. Include one 24-hour fast weekly for hormesis.
• Meal Structure: 2-3 meals/day. Sample: Bulletproof coffee (black coffee + MCT oil + grass-fed butter) for breakfast; fatty fish or grass-fed beef with avocado for lunch/dinner; bone broth for fasting breaks. Track macros with Cronometer app.
• Why It Works: Ketones support neuroplasticity and longevity pathways like sirtuins, while fasting activates mTOR inhibition.

Supplementation: Core Stack with Cycling

• NMN (Nicotinamide Mononucleotide): 500mg/day (split doses, morning and evening) to boost NAD+ levels for mitochondrial repair. Cycle 5 days on, 2 off to prevent tolerance. Start Month 1.
• Resveratrol: 250-500mg/day (with meals) to activate sirtuins and mimic caloric restriction. Pair with piperine for absorption. Cycle 4 weeks on, 1 off.
• Metformin (for metabolic health): 500mg once daily (consult doctor; monitor blood glucose). Only if pre-diabetic; skip if intolerant. Cycle bi-weekly.
• Creatine Monohydrate: 5g/day for cognitive and muscle performance. No cycling needed.
• Omega-3 (Fish Oil): 2g EPA/DHA daily for anti-inflammation.
• Cycling Note: Rotate stacks every 2 weeks to avoid dependency. Test baseline NAD+/methylmalonic acid levels before starting.

Exercise: Strength and Recovery Focus

• Routine Structure: 4-5 days/week, alternating strength and HIIT. Use periodization: Weeks 1-2 focus on technique, 3-4 on progressive overload.
• Strength Training (3 days/week): Compound lifts – 4 sets of 6-8 reps. E.g., Squats (bodyweight to weighted), Deadlifts, Bench Press. Incorporate hypertrophy with supersets.
• HIIT (2 days/week): 20-30 min sessions, e.g., Tabata-style sprints (20s work, 10s rest) or kettlebell circuits. Track HRV to avoid overtraining.
• Recovery Protocols: Post-workout: Cold plunges (2-3 min at 50-60°F) for inflammation reduction; sauna (15-20 min at 180°F) 2x/week for heat shock proteins. Yoga or mobility work 2x/week.
• Progression: Increase weights by 5-10% weekly. Use RPE (Rate of Perceived Exertion) scale.

Stress Resilience and Cognitive Optimization

• HRV Training: Use Whoop or Elite HRV app for daily 10-min biofeedback sessions. Aim for HRV score >70 ms. Practice coherence breathing (5-6 breaths/min) during meditation.
• Neurofeedback Concepts: Begin with Muse or Neurosity headbands for alpha-theta brainwave training (10 min/day) to enhance focus and reduce stress. Track cognitive performance with Lumosity or Dual N-Back apps.
• Additional Techniques: Mindfulness meditation (20 min/day via Headspace) and cold exposure (shower starts at 30s, build to 2 min) for adrenaline response and resilience.

Wearable Tracking and Monitoring

• Devices: Oura Ring for sleep stages, HRV, and body signals; Garmin for workout intensity and recovery. Track glucose with CGM if available (e.g., Levels Health).
• Metrics to Monitor: Sleep efficiency (>85%), HRV baseline, body fat %, strength PRs, fasting blood glucose (<100 mg/dL). Log in a journal or app like Strava.

Phase 2: Intensification (Month 2) – Advanced Integration

Nutrition: Cyclical Keto with Autophagy Boost

• Protocol Evolution: Shift to cyclical keto – low-carb (20-50g/day) on rest/recovery days, higher carbs (100-150g from sweet potatoes, rice) on training days to replenish glycogen. Maintain 16:8 fasting but add OMAD (one meal a day) on 2 fast days/week.
• Enhancements: Incorporate autophagy inducers like spermidine (from aged cheese) or senolytics via brocolli sprout extracts. Caloric intake: Slight deficit (-200 kcal) for fat loss without muscle loss.
• Tracking: Use ketone strips or blood meter for beta-hydroxybutyrate levels (0.5-1.5 mmol/L optimal).

Supplementation: Enhanced Stack

• Add Peptides: BPC-157 (200-500mcg/day subcutaneously, cycle 4-6 weeks) for tissue repair; Epithalamin (100mcg/day orally) for telomere support. Rotate with NMN.
• Apeiron and Senolytics: Fisetin 300mg/day (2 weeks on, 2 off) for senescent cell clearance.
• Nootropics: Lion's Mane 1g/day for neurogenesis; Rhodiola Rosea 200mg/day for stress adaptation.
• Cycling: Full stack 6 weeks on, then taper.

Exercise: Performance Optimization

• Routine Upgrade: 5-6 days/week. Integrate plyometrics in HIIT for power. Strength: Increase to 5 sets, focus on 1RM testing.
• Recovery: Add PEMF (Pulsed Electromagnetic Field) therapy 2x/week with devices like Bemer for cellular repair.
• Neuroplasticity Tie-in: Combine exercise with nootropic timing (e.g., caffeine + L-theanine pre-workout for focus).

Stress Resilience and Cognitive Optimization

• Advanced HRV: Incorporate HRV-guided training – only exercise if HRV > baseline. Practice Wim Hof breathing (3 rounds/day) for resilience.
• Neurofeedback: Advance to tACS (transcranial alternating current stimulation) if accessible, for gamma waves to boost cognition.

Wearable Tracking

• Expand Metrics: Add VO2 max testing (app-based or lab), cortisol levels (via saliva test), and cognitive benchmarks (e.g., Stroop test scores).

Phase 3: Mastery and Long-Term Sustainability (Month 3) – Personalization and Refinement

Nutrition: Personalized Keto with Fasting Variants

• Protocol: Fully personalized – adjust macros based on glucose/ketone feedback. Introduce extended fasts (48-72 hours monthly) for deep autophagy. Focus on nutrient-dense foods like organ meats for micronutrients.
• Sustainability: Reintroduce carbs mindfully (e.g., carb refeeds) to maintain metabolic flexibility.

Supplementation: Peak Performance Stack

• Fine-Tune: Optimize dosages based on bloodwork (e.g., increase NMN to 1g/day if NAD+ low). Add rapamycin microdoses (consult specialist) for mTOR modulation.
• Cycling: Maintain with quarterly breaks for reset.

Exercise: Elite Conditioning

• Routine: Full periodization – deload week in middle for recovery. Incorporate zone 2 training (steady-state cardio at 60-70% max HR) for aerobic base.
• Recovery: Combine sauna, cold, and massage. Track DOMS (delayed onset muscle soreness) to refine.

Stress Resilience and Cognitive Optimization

• Mastery Techniques: Integrate HRV with meditation for peak flow states. Use biohacking retreats or virtual neurofeedback for advanced sessions.
• Longevity Focus: Practice gratitude journaling and social connection for psychological longevity.

Wearable Tracking and Evaluation

• Comprehensive Review: At end of month 3, assess improvements: Aim for 10-15% VO2 max increase, HRV +20%, body fat -5%, cognitive scores +15%.
• Adjustments: If metrics stagnate, tweak (e.g., increase fasting duration). Consult a biohacker coach for personalization.

This plan leverages hormesis, mitochondrial biogenesis, and epigenetic modulation for longevity. Progress iteratively, prioritizing sleep (7-9 hours) and hydration. Track side effects and discontinue if needed. For best results, pair with professional testing (e.g., DEXA scans, blood panels). Adapt based on your data for true biohacking optimization.